A healthy and balanced diet

Posted on August 20, 2014 by john in Weight loss and diet plans

The balanced diet is a cornerstone of our health. Good nutrition is a prerequisite for proper physical, mental and social development.

Feeding in the first years of life is very important for several reasons. First, because children who thrive in a healthy and balanced way have adequate physical and intellectual development. Secondly, because in these early years many habits and routines are acquired, including food, to accompany us the rest of our lives.

What is meant by a healthy and balanced diet?

It is one that incorporates the various nutrients and food groups in adequate quantities and frequencies according to the needs of each person in different evolutionary stages. The first key to a healthy and balanced diet is that children eat everything.

After two years, and exceeded the period of introduction of foods children should eat a varied diet, including the different types of foods that provide them with all the nutrients needed for normal development.

How food nutrients are classified?

According to the types of nutrient containing foods are divided into two major groups:-the macronutrients are carbohydrates, proteins and vitamins -have grasas- and micronutrients and minerals.

What nutrients are not important for health?

None. All nutrients are important but have different functions. Some foods have a plastic function, because they help build the framework of our body tissues and form muscle mass, through good quality protein and minerals especially calcium elements.

Other foods have an energy function, providing the necessary calories to develop our daily activities through carbohydrates and fats.

What foods are those nutrients?

Here we collect some of the foods that contain a high content of these nutrients:

Protein: found in milk and dairy products; chicken, pork, beef, lamb and rabbit; processed meats (sausages, charcuterie); eggs; fatty fish (mackerel, anchovy, bonito) and lean (whiting, sole, hake); legumes (chickpeas, beans, lentils); nuts (walnuts, almonds, hazelnuts); cereals (wheat, rice, corn); potatoes, carrots, green beans, peas, peppers, tomatoes.

Carbohydrates: found in rice, bread, pasta, potatoes, vegetables; sugar, jam, honey, fruit and sweets in general

Fats: are found in oils (olive, sunflower); nuts (walnuts, almonds, hazelnuts and peanuts, avocado.

Minerals: three particularly important minerals in the diet are calcium, iron and iodine. Calcium is found in dairy products (milk, cheese, yogurt, smoothies, desserts in general) and fish (anchovies, sardines canned, etc.); iron in the liver, kidneys, beef, egg yolks, shellfish (mussels), legumes, nuts, raisins, prunes and breakfast cereals; and iodine in marine fish and iodized salt.

Vitamins found in vegetables (carrot, red and green pepper, tomato, cauliflower, cabbage); fruits (orange, kiwi, strawberry, strawberry, apricot, peach, pear, apple, melon); variety meats and fish; eggs and dairy products.

What sets the nutrients needed?

Following the nutritional recommendations of the experts, and considering that a healthy and balanced diet should include:

Carbohydrates: between 50 and 60% of total calories in the diet

Protein: between 12 and 15% of total calories in the diet

Fat: between 25 and 30% of total calories in the diet

We have tables that provide the nutrients needed for each child according to their age. Obviously, these tables provide a general recommendation, which serves as the basis for all children. Parents must make an adjustment to the needs of your child, taking into account their needs for growth and its activities throughout the day. The NAOS Pyramid (see below) provides guidance on how many times a week should be consumed each food.

Many children often eat at school. In such cases, try to adapt what is offered at home diet receiving at school, so that children are fed a varied and balanced.
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How many times a day you have to eat?

It is recommended to eat four times a day: breakfast, lunch, snack and dinner. The amount of nutrients that should be included in each is different:

Breakfast: should cover at least 25 percent of the nutritional needs of children. Sleep early in the morning or the rush for school means that often children eat breakfast and girls inappropriately, and that then affects school performance. Breakfast should include: a dairy (milk, yogurt, cheese any means, avoiding high fat); bread, toast, cereals, cookies, muffins or biscuits; fruit or juice (any variety); jams or honey; complement a fat (olive oil, butter, margarine…); and sometimes ham or a type of stiff. By mid-morning you can take to reinforce a fruit, yogurt or a sandwich of bread and cheese, especially if the child has a good breakfast first thing.

Food: should cover between 35 and 40 percent of the daily nutritional needs. The food should be varied enough to incorporate different food groups, and should include dessert first choice fruit. The NAOS Strategy proposes the following distribution of food in the food:

Fish and seafood: 3-4 servings a week.

Lean meats: 3-4 servings a week.

Eggs: 3-4 servings a week.

Vegetables: 2-4 servings a week.

Nuts: 3 to 7 servings a week.

Milk, yogurt, cheese: 2-4 servings per day.

Olive oil: 3-6 servings per day.

Vegetables: more than 2 servings per day.

Fruit: over 3 servings per day.

Bread, whole grains, rice, pasta, potatoes: 4-6 servings per day.

Water: 4-8 portions a day.

Snack: should not be excessive nor should they be too late to prevent children lose their appetite for dinner. It is recommended to include a sweet food, fruit, a dairy or a sandwich with cheese, charcuterie or classic bread and chocolate.

Dinner: should provide about 30 percent of daily energy. Care should be taken early dinner to avoid the vicinity at the time of sleep prevents children sleep well. It is suggested foods that have not been taken at other meals of the day. Dinner can include fish, omelets, croquettes and ham, preceded by a soup and complemented by a fruit and a dairy.
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What nutrients are most important?
According to the types of nutrient containing foods are divided into two major groups:-the macronutrients are carbohydrates, proteins and vitamins -have grasas- and micronutrients and minerals.

All nutrients are important but have different functions. Some foods have a plastic function, because they help build the framework of our body tissues and form muscle mass, through good quality protein and minerals especially calcium elements.

Other foods have an energy function, providing the necessary calories to develop our daily activities through carbohydrates and fats.
Upload

What foods are those nutrients?
Here we collect some of the foods that contain a high content of these nutrients:

Protein: found in milk and dairy products; chicken, pork, beef, lamb and rabbit; processed meats (sausages, charcuterie); eggs; fatty fish (mackerel, anchovy, bonito) and lean (whiting, sole, hake); legumes (chickpeas, beans, lentils); nuts (walnuts, almonds, hazelnuts); cereals (wheat, rice, corn); potatoes, carrots, green beans, peas, peppers, tomatoes.

Carbohydrates: found in rice, bread, pasta, potatoes, vegetables; sugar, jam, honey, fruit and sweets in general

Fats: are found in oils (olive, sunflower); nuts (walnuts, almonds, hazelnuts and peanuts, avocado.

Minerals: three particularly important minerals in the diet are calcium, iron and iodine. Calcium is found in dairy products (milk, cheese, yogurt, smoothies, desserts in general) and fish (anchovies, sardines canned, etc.); iron in the liver, kidneys, beef, egg yolks, shellfish (mussels), legumes, nuts, raisins, prunes and breakfast cereals; and iodine in marine fish and iodized salt.

Vitamins found in vegetables (carrot, red and green pepper, tomato, cauliflower, cabbage); fruits (orange, kiwi, strawberry, strawberry, apricot, peach, pear, apple, melon); variety meats and fish; eggs and dairy products.